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  6. Muffin vs. Filo

Muffin vs. Filo — In-Depth Nutrition Comparison

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Important differences between Muffin and Filo

  • Muffin has more Vitamin K, Choline, Vitamin E , and Phosphorus, however, Filo has more Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, and Folate.
  • Filo's daily need coverage for Vitamin B1 is 31% more.
  • Muffin has 20 times more Vitamin E than Filo. Muffin has 1.63mg of Vitamin E , while Filo has 0.08mg.

The food varieties used in the comparison are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Phyllo dough.

Infographic

Muffin vs Filo infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Muffin
Muffin
4
:
6
Filo
Filo
Contains more Calcium +300%
Contains more Phosphorus +94.7%
Contains more Potassium +63.5%
Contains less Sodium -30.4%
Contains more Iron +146.9%
Contains more Magnesium +50%
Contains more Zinc +32.4%
Contains more Copper +68.3%
Contains more Selenium +184.1%
Equal in Manganese - 0.476
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Filo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 121% 11% 33% 7% 63% 14% 34% 63% 128%
Contains more Calcium +300%
Contains more Phosphorus +94.7%
Contains more Potassium +63.5%
Contains less Sodium -30.4%
Contains more Iron +146.9%
Contains more Magnesium +50%
Contains more Zinc +32.4%
Contains more Copper +68.3%
Contains more Selenium +184.1%
Equal in Manganese - 0.476

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Muffin
Muffin
8
:
4
Filo
Filo
Contains more Vitamin A +∞%
Contains more Vitamin E +1937.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1468%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +187.2%
Contains more Folate +83.3%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Filo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 136% 79% 77% 19% 7% 66% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1937.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1468%
Contains more Vitamin B1 +222%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +187.2%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
2
:
3
Filo
Filo
Contains more Fats +167.8%
Contains more Protein +58.1%
Contains more Water +30.6%
Contains more Other +14.9%
Equal in Carbs - 52.6
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Filo
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more Fats +167.8%
Contains more Protein +58.1%
Contains more Water +30.6%
Contains more Other +14.9%
Equal in Carbs - 52.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
:
1
Filo
Filo
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +777.9%
Contains less Saturated Fat -48.3%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Filo
27% 57% 17%
Saturated Fat: 1.47 g
Monounsaturated Fat: 3.149 g
Polyunsaturated fat: 0.923 g
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +777.9%
Contains less Saturated Fat -48.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Filo
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Muffin Filo Opinion
Net carbs 51.9g 50.7g Muffin
Protein 4.49g 7.1g Filo
Fats 16.07g 6g Muffin
Carbs 53g 52.6g Muffin
Calories 375kcal 299kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 31.47g 0.18g Filo
Fiber 1.1g 1.9g Filo
Calcium 44mg 11mg Muffin
Iron 1.3mg 3.21mg Filo
Magnesium 10mg 15mg Filo
Phosphorus 146mg 75mg Muffin
Potassium 121mg 74mg Muffin
Sodium 336mg 483mg Muffin
Zinc 0.37mg 0.49mg Filo
Copper 0.06mg 0.101mg Filo
Manganese 0.449mg 0.476mg Filo
Selenium 8.2µg 23.3µg Filo
Vitamin A 73IU 0IU Muffin
Vitamin A RAE 21µg 0µg Muffin
Vitamin E 1.63mg 0.08mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 0mg Muffin
Vitamin B1 0.168mg 0.541mg Filo
Vitamin B2 0.163mg 0.341mg Filo
Vitamin B3 1.418mg 4.073mg Filo
Vitamin B5 0.47mg 0.302mg Muffin
Vitamin B6 0.04mg 0.03mg Muffin
Folate 48µg 88µg Filo
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 2.5µg Muffin
Tryptophan 0.066mg 0.088mg Filo
Threonine 0.181mg 0.194mg Filo
Isoleucine 0.224mg 0.246mg Filo
Leucine 0.421mg 0.49mg Filo
Lysine 0.199mg 0.158mg Muffin
Methionine 0.115mg 0.126mg Filo
Phenylalanine 0.277mg 0.359mg Filo
Valine 0.257mg 0.286mg Filo
Histidine 0.128mg 0.159mg Filo
Cholesterol 30mg 0mg Filo
Trans Fat 0.2g Filo
Saturated Fat 2.844g 1.47g Filo
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 3.149g Muffin
Polyunsaturated fat 8.103g 0.923g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Filo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Muffin
32%
Filo
Minerals Daily Need Coverage Score
32%
Muffin
47%
Filo

Comparison summary

Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 147mg)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is lower in Sugar?
Filo
Filo is lower in Sugar (difference - 31.29g)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Filo
Filo is lower in Saturated Fat (difference - 1.374g)
Which food is lower in glycemic index?
Filo
Filo is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Filo
Filo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.